6x Arms and Delts

This six-day hypertrophy program is engineered for targeted growth in the arms (biceps and triceps) and deltoids (anterior, lateral, and posterior heads). Grounded in evidence-based training principles, the routine leverages progressive overload, high training volume, and optimal frequency to maximize muscle protein synthesis and stimulate sarcoplasmic hypertrophy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Seated Military Press (Smith Machine)

Lateral Raise (Dumbbell)

Incline Bench Press (Smith Machine)

Leg Press

Leg Extension

Leg Curl

Calf Raise (Machine)

Abs Crunch (Machine)

Pull-Up (Weighted)

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Upright Row (Cable)

Bayesian Curl

Shrug (Barbell)

Behind-The-Neck Press (Smith Machine)

Hip Abductor (Machine)

Back Extension

Hip Thrust (Machine)

Stiff Leg Deadlift

Face Pull

Behind The Back Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Bicep Curl (EZ Bar)

Chest Supported Row (Machine)

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